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November 29, 2004
1 down, 5 to go
Goal 1 of 6 accomplished! Only 5 more weeks of 50+ mpw running to go.
Marathons I'm thinking about...
http://www.juneau.com/serr/marathon.htm - May 14, 2005 (Brookings, SD)
RUN FOR THE BORDER - May 28, 2005 (Plentywood, Montana)
http://www.govcup.bcbsmt.com/ - June 4, 2005 (Helena, MT)
http://www.newportmarathon.org/ - June 4, 2005 (Newport, OR)
http://www.gorgemarathon.com/ - June 5, 2005 (Hood River, OR)
http://www.cordovachamber.com/ - Juen 11, 2005 (Cordova, AK)
http://www.mayorsmarathon.com/ - June 18, 2005 (Anchorage, AK)
http://www.juneau.com/serr/marathon.htm - August 6, 2005 (Juneau, AK)
http://www.ketchikanrunningclub.org/marathon.html - August 20, 2005 (Ketchikan, AK)
http://www.grizzlymarathon.com/ - August 20, 2005 (Choteau, MT)
http://www.humpysmarathon.com/ - August 21, 2005 (Anchorage, AK)
James' Running (50.5 miles this week :)
Sun: 8.5 miles, Whitworth to Holmberg to 5-mile Bluff + 6xhills
Sat: 12.5 miles in the snow, RJ's run + IPR
Fri: 4 miles easy in the AM
Thurs: Turkey Trot - 4.9 miles in 32:00ish, 1.1 mile warm-up/cool-down, 2.5 miles from Rafferty's extra cool-down (8.5 miles)
Wed: 8 miles, Mead/Whitworth Loop from Rafferty's
Tue: 4.5 miles, treadmill (31 minutes)
Mon: 4.5 miles with 6min/3min/1.5min tempo workout
Posted by at 1:24 PM | Comments (1)
November 27, 2004
First Snow, Fresh Track, and the Recycling Truck
This morning I finally stopped hitting the snooze button on my alarm once I heard the recycling truck clanging down the street. Moments after cursing him for being so loud I realized that I had not taken out the recycling or the trash and made a mad dash down the stairs to do so. As I ran down the driveway with the recycling bin I noticed that we had received our first snow here in Spokane. I really love running in the snow so I went back up to my room and put on my winter running clothes and proceeded to make fresh tracks in the snow for 12.5 miles.
James' Running
Sat: 12.5 miles in the snow, RJ's run + IPR
Fri: 4 miles easy in the AM
Thurs: Turkey Trot - 4.9 miles in 32:00ish, 1.1 mile warm-up/cool-down, 2.5 miles from Rafferty's extra cool-down (8.5 miles)
Wed: 8 miles, Mead/Whitworth Loop from Rafferty's
Tue: 4.5 miles, treadmill (31 minutes)
Mon: 4.5 miles with 6min/3min/1.5min tempo workout
Posted by at 8:03 PM | Comments (1)
November 25, 2004
Happy Thanksgiving
Yeah for Thanksgiving!
I'm actually in the middle of my cool-down run/just getting more miles run. This morning was Spokane's version of the "Turkey Trot". Its actually my favorite run of the year. I guess somewhere along the years it was decided that organizing a racing event on Thanksgiving was too much work and it has ceased to be a race. They still put lots of effort into the food drive/money drive though so I'm sure the food banks are thankful. The "race" starts whenever you feel like it, there are no race numbers, no mile markers, no one timing the "race" and the finish line is more like a finish area. Most of the people stop in the finish area after 2.3 miles or 2.6 miles, while the "runners" finish after 4.9 miles and the really guilty fight there way through the crowd to run 5.2 miles. I ran the 4.9 miles, but really stopped "racing" after 4 miles because it wasn't worth fighting my way through lapped traffic and I started talking with a fellow runner and just wanted to enjoy the end of the run.
The only down side to the morning was that I had a nearly flat tire when I got in my car this morning. I stopped at the nearest station and filled it back up and so far (fingers crossed) it hasn't lost any of that air. I still have to drive 50 miles today and 50 miles back tomorrow on that tire so I hope it makes it. There definately isn't any place to get it fixed today anyhow. Tomorrow I'll take it in to have it checked. I'm driving another 220 miles on Saturday for my G'ma's birthday party, with snow in the forcast, so I need to have it fixed before that drive.
Busy busy, weekend Thanksgiving is, I hope y'all have a good holiday weekend too!
James' Running
Thurs: Turkey Trot - 4.9 miles in 32:00ish, 1.1 mile warm-up/cool-down, 2.5 miles from Rafferty's extra cool-down (8.5 miles)
Wed: 8 miles, Mead/Whitworth Loop from Rafferty's
Tue: 4.5 miles, treadmill (31 minutes)
Mon: 4.5 miles with 6min/3min/1.5min tempo workout
Posted by at 10:34 AM
November 23, 2004
monday/tuesday
boring title, boring entry!
James' Running
Tue: 4.5 miles, treadmill (31 minutes)
Mon: 4.5 miles with 6min/3min/1.5min tempo workout
Posted by at 10:59 AM
November 21, 2004
Running
Great week! It was a 10 mile improvement over last week. This week should be an easy 50+ since I have a 4-day weekend and I am such a weekend warrior. Later today I am going to work out my training plan for the next 6 weeks. My only real goal is to do a lot better than the last 6 weeks, which were pretty non-existent as far as running goes.
James' Running (47.5 miles this week)
Sun: 9 miles - Hwy 20, east out of Republic
Sat: 7 miles - 5K tempo
Fri: 5.5 miles - root beer mile (8:06)
Thur: 7 miles at medium pace - Fairwood Loop (no cows)
Wed: 7 miles with 6x3min pick-ups - Meadow OnB
Tues: 5.5 miles - Highlands
Mon: 6.5 miles - KLC Run
Posted by at 1:15 AM | Comments (1)
November 19, 2004
no snow
There is no snow in Spokane yet this year. Last year, I had already started my snow shoe training with a "run" to the top of Mt. Spokane. I'm missing it so much that I decided to use a picture from their website to spice up my blog. Thankfully, Alison had a couple spare minutes to make the update for me. Thanks Alison!
She also reminded me that I should get permission to use the photo since it is copyrighted. So I am sending a request to the photographer today. He has quite a few really nice pictures on the Mt. Spokane site, but the summit picture is my favorite.
Running wise, the week has been pretty good. I'm still running with the cross country kids so my mileage hasn't increased much, but I should be able to get in a few extra miles this weekend. I have a pretty full schedule though with Gonzaga basketball opening tonight, the Apple Cup tomorrow, and Sunday I'm driving up to my g'ma's house to start preparing for our Thanksgiving extravaganza.
James' Running
Thur: 7 miles at medium pace - Fairwood Loop (no cows)
Wed: 7 miles with 6x3min pick-ups - Meadow OnB
Tues: 5.5 miles - Highlands
Mon: 6.5 miles - KLC Run
Posted by at 9:34 AM
November 16, 2004
Sunsets
Under good conditions a 4:12pm sunset would not be too dark, but lately its been cloudy and dark even before the sun sets. The moon is of course non-existent. Luckily, over years of running in the dark I have accumulated lots of reflective running gear and a decent running head lamp. The depressing part though doesn't get better as the days wear on - that's what the treadmill is for, to cheer me up on those really dreary days. Yes, that's right, I said the treadmill cheers me up.
Sunsets for Spokane:
Dec. 1st, sun sets at 3:59 pm
Dec. 14th, sun sets at 3:56 pm
Dec. 25th, sun sets at 3:59 pm
Jan. 31st, sun sets at 4:50 pm
James' Running
Tues: 5.5 miles - Highlands
Mon: 6.5 miles - KFC Run
Posted by at 11:58 AM | Comments (2)
November 15, 2004
Running in the Dark
Darkness is creeping into my runs. The trails were tough to navigate towards the end of the run. The treadmill is calling.
Sunset: 4:12 PM
James' Running this Week
Monday: 6.5 miles, KLC run
James' Running Last Week (37.5 miles)
Sunday: Goose Egg, SLACKER!
Saturday: 9 miles, 2-mile tempo in 10:55 (5:37, 5:18)
Friday: Roads from Rafferty's 6.5 miles
Thursday: Roads and Trails from Rafferty's 10 miles
Wed: Powerlines 6.5 miles
Tues: Switchbacks+ 5.5 miles
Mon: Day off
Posted by at 5:51 PM | Comments (2)
November 11, 2004
Random Thoughts
Random thoughts after reading blogs today.
Drive very carefully!
I have to get in shape by Dec. 4 so that I can keep up with Alison in San Diego.
I'm adding Warren Miller's movie to my list of things to do this month. Do you think he'd come film me running down the mountain on snow shoes?
I'm jealous, no regional meets for me this year, but I should be able to get down to watch the Nike HS Team championships on Dec. 6th in Portland.
Bridget - where has she gone? Last entry:
Sad and Disillusioned
I want to move to Canada.
Did she go to Canada?
I think I found a treadmill to run on this winter. I don't mind them as long as there is a good basketball game on to watch. Go Bulldogs!
Tempo run on Saturday for me. Maybe on the track. Sunday probably up to the mountain again.
I need a new look for my page, its boring. Alison, can I just send you the html of a new look?
Running today was a success. 10 miles of LSD. I do need to stretch more, my hamstring hasn't been happy for months. Tomorrow I'm hoping to get two runs in, not much, about 4 miles each. I realized today that I set new personal lows this fall by running 40 miles a week while doubling. Usually I don't start doubling until I get over 55.
James' Running
Thursday: Roads and Trails from Rafferty's 10 miles
Wed: Powerlines 6.5 miles
Tues: Switchbacks+ 5.5 miles
Mon: Day off
Posted by at 8:19 PM | Comments (1)
Post-Season
Post-season running/winter running is such a drag. Its cold and there's hardly anyone to run with and no races to force you to run hard. At least the weather hasn't been too bad here. It has been in the high 40s this week and not too much rain and wind.
I think I'm going to start becoming a weekend warrior since my weekends are pretty much free (now that I don't have to worry about 18 other runners and their race strategies). My weekend actually starts this afternoon since I don't have to teach today or tomorrow. It would have already started except I have a paper due in 75 minutes though, which I haven't started.
James' Running
Thursday: shooting for 10+ today :)
Wed: Powerlines 6.5 miles
Tues: Switchbacks+ 5.5 miles
Mon: Day off
Posted by at 8:06 AM
November 9, 2004
Base work?
Today I am beginning base work. I skipped out on my race on Sunday to go for a nice easy run in the mountains. Yesterday I took the day off to catch up on work and rest. Today I start my training for 2005! I do not have another race until January so I have at least 6 weeks to work on building my mileage up to a somewhat respectable level. My goal is to get up to 60 miles per week in December. It will be tough, with the weather here, but I think I have enough cold weather gear to survive. I don't have a club membership this year, so the treadmill will be out, unless I can somehow get in for free. Fortunately, my favorite winter training is still free - that being snowshoeing. Hopefully the mountains will get dumped on soon so that I can get my winter mountain training in. (Note these are real mountains, not quite the cascades, but certainly over 1100')
James' Running
Tues: Switchbacks+
Mon: Day off
Posted by at 1:15 PM | Comments (3)
November 7, 2004
Yeah for trophies!
Ahhh, another weak week for my training!
State for my teams was pretty good, both teams finished as expected, although with the girls missing second place by 1 point and the boys losing 3rd in a tie-breaker, it could have been better sweeter. In any case all is finished for this year, at least team wise, and there isn't a thing I can do about it. 11 out of 14 ran either PRs or close to them, so that's nothing to shake a stick at either.
I had a truly beautiful run this morning up at Mt. Spokane. It was 46 degrees and sunny. I ran with some of the other coaches from Spokane about half way up the mountain and back all on trails buried deep in the woods. We ran about 9 minute mile pace, but that just allowed for more time to take it all in and reflect on our seasons. I wish all winter runs were that nice here in Spokane.
James' running (34.5 miles this week)
Sun: 9 miles at Mt. Spokane
Sat: 4 miles at race course
Fri: 3 miles - course review
Thurs: 3 miles pm
Wed: 3.5 miles pm, Fish Hatchery and 5xOregon Drills
Tues: 2.5 Miles am, 3.5 mile pm (karlin's run/mud hoggin')
Mon: 2.5 miles am, 4 miles pm (4x400s at 75)
Posted by at 10:26 PM | Comments (1)
November 4, 2004
writing about poverty
ok, so that's what I am supposed to be doing right now, but thankfully I feel the need to procrastinate a little.
So MY running continues to be nearly non-existent. I have pretty much been running the taper workouts with the team and nothing else. Probably 'cause I am such a slacker. Fortunately next week should open my schedule up enough to allow for some decent mileage.
My last race of the fall is on Sunday. It is the "God Awful Qualchan Cross Country Race." The race is 6 to 7 miles depending on who sets the course and migrates up and down a 500 vertical foot bluff several times.
The team looks ready to run this weekend at state. We have the usual cold viruses going through the team but we seem to be in good health otherwise. I'm not nearly as nervous about this weekend as last for two reasons: 1) last weekend went well, so I expect that we'll race well again under pressure and 2) the worst that we can get is "state qualifiers", and there are a couple hundred other teams in Washington that would like to be in that category. With that said, the boys are primed to finish top 4, meaning they would get a trophy. The girls, which have finished 4th and 3rd the last two years are shooting for 2nd and hoping to sneak in for first.
James' running
Thurs: 3 miles pm
Wed: 3.5 miles pm, Fish Hatchery and 5xOregon Drills
Tues: 2.5 Miles am, 3.5 mile pm (karlin's run/mud hoggin')
Mon: 2.5 miles am, 4 miles pm (4x400s at 75)
Posted by at 7:28 PM | Comments (3)
November 3, 2004
brrrrr
Today is a bright sunny day. But it is also quite chilly. I really need to get used to running in the cold again. I pretty much didn't run in the cold last year (lots of treadmill) so it will probably take some time.
I fell asleep on the couch last night waiting for them to call Ohio, but when I re-awoke at 4 AM (PST) and they still hadn't called it, I finally made my way to bed.
I am a glass is half-full kinda guy, so here's hoping for some improvements with the Bush presidency during the next four years. (I don't think it can get any lower)
Tues: 2.5 Miles am, 3.5 mile pm (karlin's run/mud hoggin')
Mon: 2.5 miles am, 4 miles pm (4x400s at 75)
Posted by at 10:29 AM